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squat 315 for reps
- Thread starter Athletic&
- Start date
congrats on hitting 3 plates. the key to getting strong in weight training is building consistency at a lower weight. with squatting especially it isn't about how much you do necessarily, but it is how good your form is. I am not impressed when i see some fat fuck do squats where they are barely going down. i am more impressed if i see a skinny kid go in there and squat ass to grass for reps with proper form.
so assuming your form is solid I would do a warm up set. then do 1 plate for 8 reps, 2 plates for 8 reps, and then start inching up till you get to 315 again. then gradually increase the weights by 5 pounds each time, and take a deload day where you do everything at half weight. you will improve that way steadily
so assuming your form is solid I would do a warm up set. then do 1 plate for 8 reps, 2 plates for 8 reps, and then start inching up till you get to 315 again. then gradually increase the weights by 5 pounds each time, and take a deload day where you do everything at half weight. you will improve that way steadily
315 for 4 reps is an impressive amount of weight. I would keep squatting that weight and try to get 5 reps, then 6 reps, then 7, then 8.
Once you can get 315 for 8, you should be able to do 325 for 4. I would then do the same thing with 325. Try to get 325 for 5, then 6, 7, 8.
Keep doing that and eventually you will be able to squat 405 for 4!
I am a big advocate of training everything twice per week when on cycle. The more often you train a muscle, you more growth stimulus you get. You won't be able to use quite the amount of volume as you would normally but scientifically, it's the fastest way to grow. I like to first train the muscle in the heavy/powerlifting sense each week and then train the muscle in a pump/bodybuilding style later in the week.
This is my current training split:
Day 1:
Leg strength
Day 2:
Push strength + abs
Day 3:
Pull strength
Day 4:
Leg hypertrophy
Day 5:
Push hypertrophy + abs
Day 6:
Pull hypertrophy
Day 7:
20 minutes intervals, 20 minutes steady state cardio. Abs
Give it a try if it interest you.
Once you can get 315 for 8, you should be able to do 325 for 4. I would then do the same thing with 325. Try to get 325 for 5, then 6, 7, 8.
Keep doing that and eventually you will be able to squat 405 for 4!
I am a big advocate of training everything twice per week when on cycle. The more often you train a muscle, you more growth stimulus you get. You won't be able to use quite the amount of volume as you would normally but scientifically, it's the fastest way to grow. I like to first train the muscle in the heavy/powerlifting sense each week and then train the muscle in a pump/bodybuilding style later in the week.
This is my current training split:
Day 1:
Leg strength
Day 2:
Push strength + abs
Day 3:
Pull strength
Day 4:
Leg hypertrophy
Day 5:
Push hypertrophy + abs
Day 6:
Pull hypertrophy
Day 7:
20 minutes intervals, 20 minutes steady state cardio. Abs
Give it a try if it interest you.
Great accomplishment!
I would continue with that weight and focus on your form. As you progress you will be able to get more reps. Once you get to a higher number of reps then look to add more weight.
Just be sure to add slowly. This is the key to avoiding injury.
I would continue with that weight and focus on your form. As you progress you will be able to get more reps. Once you get to a higher number of reps then look to add more weight.
Just be sure to add slowly. This is the key to avoiding injury.
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